The snack is packed with selenium and healthy fats that may support heart health, reduce inflammation linked to arthritis and diabetes, and boost skin elasticity – and just one or two a day could be enough15:03, 24 May 2026There are numerous snacks packed with vitamins that can support the bodily changes you're aiming for. However, one particular snack stands out for its ability to aid thyroid function.‌Brazil nuts have secured 16th position in Healthline's list of 50 super healthy foods. The nut is described as: "nutrient-rich and have a smooth, buttery texture.‌The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.‌Selenium is an essential trace mineral and brazil nuts are actually one of the best natural sources of it.The mineral helps produce thyroid hormones and maintain metabolism.Having just one to two brazil nuts a day can be enough to provide your daily selenium needs.‌Not only that, Brazil nuts are high in monounsaturated and polyunsaturated fats, which support heart health.This also reduced inflammation and help combat chronic inflammation linked to diseases like arthritis and diabetes. The benefits don't stop there, they also have omega-3 fatty acids which increases skin elasticity, reports Surrey Live.‌Munching on nuts could help slow the ageing process. Health guru Dr Michael Mosley has revealed that nuts are his main snack.When asked by the Sunday Times about the food he eats every day, he said: "I make a point of always keeping a variety of nuts and seeds in stock, including almonds, cashews, Brazil nuts, walnuts, sunflower seeds, pine nuts, chia and sesame seeds."Nuts are rich in fibre to feed your microbiome and are an excellent source of healthy natural fat."‌If you're looking to add another nut to the mix, an expert has revealed the one nut he eats almost every day to make sure his heart stays healthy.Dr Kevin Rabii, DO, FACC, a cardiologist with Memorial Hermann, told Parade that the foods we eat have an impact on developing risk factors for illnesses such as heart disease.He explained that there is one nut he always keeps on hand as it's good for heart health.Article continues below"I enjoy almonds because they are an easy, healthy and delicious snack," he says. "I try to keep a small container with some almonds in my car or at work for when I am feeling hungry."There is no preparation involved, and it can keep you from choosing unhealthier snacks."